Saturday – 2/15/20

8am Kettlebell
35 on 10 off 3 rds
Reverse goblet lunge
1-arm KB press
Split shuffle
Ring row/pull up
Burpees
KB goblet squat
Band pull apart

9am WOD
“Frannie”

For Time:
50 Double Unders
50 Sit-ups
21 Thrusters
21 Pull-ups
50 Double Unders
50 Sit-ups
15 Thrusters
15 Pull-ups
50 Double Unders
50 Sit-ups
9 Thrusters
9 Pull-ups

10am Olympic Weightlifting

Friday – 2/14/20

A. Back Squat – 3-Rep Max Weight

B. 5 rounds of:
– 3 back squats (75% of what you maxed for the day)
– 6 DB snatches
– 9 Hip extensions

Thursday – 2/13/20

A. Pull-ups – 3 Sets of Max Reps

B. For Time:
500m Row
20 Sit-ups/2 Push-up
18 Sit-ups/4 Push-ups
16 Sit-ups/6 Push-up
14 Sit-ups/8 Push-up
12 Sit-ups/10 Push-up
10 Sit-ups/12 Push-up
8 Sit-ups/14 Push-up
6 Sit-ups/16 Push-up
4 Sit-ups/18 Push-up
2 Sit-ups/20 Push-up
500m Row

Wednesday – 2/12/20

A. Strict Press – 3-Rep Max

B. 10-min. AMRAP:
– 5 power cleans to push press (65/95)
– 10 burpees over bar